How to practice yoga at home? In today's life, more and more women like yoga, and yoga is a very healthy aerobic exercise, which can lose weight and keep fit, so many women like to go to the yoga studio to practice. So how do you practice yoga at home? Let's have a look!

How to practice yoga at home 1 First of all, cat-and-cow style.

1, kneeling position, hands on the ground, shoulders perpendicular to the wrist, hips perpendicular to the knee.

2. Inhale, push forward, and at the same time arch your back backwards, hold your chest out, your shoulders, waist and back are curved, and your hips are facing the sky, which is a cow.

3, the legs are relaxed, the body does not move, exhale, and at the same time the back is lifted up and the abdomen is slightly contracted. This is cat style.

You can do it six times in the order of cows and cats. Each time you do it, you can slightly increase the range of action and keep breathing normally during the whole action.

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Barrett explained that this action strengthens the pelvic floor muscles, which are responsible for supporting the bladder, uterus, rectum and vagina, and this group of muscles is also controlled during orgasm.

Second, cobra pose.

1, belly on the ground, legs together straight, feet up, palms on the floor on both sides of your chest, fingers together pointing forward, arms close to your sides;

Put your forehead on the floor, close your eyes, relax your whole body, especially below the waist, slowly lift your head, neck, shoulders and chest upward, and stretch your back muscles upward without exertion;

2. Hold your body with both hands, with your pubic bone attached to the ground, with your navel 3 cm off the ground, not too high, and hold 10 for 20 seconds. When you return, bend your head forward slowly, lower your upper body slowly, stick it on the ground, stick your forehead on the floor, and relax your lower back muscles.

3. Inhale when the upper body is lifted, breathe normally when it is kept, and exhale when it returns.

Third, the dog's style.

1, face down, four limbs on the ground, abdomen on the ground, wrist in front of the shoulder about 15 to 30 cm. Knees are hip width apart and toes are bent down.

2, palm evenly, knees off the ground, hips up, body form inverted V-shaped.

3. at first, keep your knees bent and your heels off the ground, and then slowly strengthen your knees, but don't lock them.

4. Slowly move the chest back to the upper thigh until the ear is close to the upper arm to ensure that the head does not shake. Make sure your hips are raised and your hands are hard.

How to practice yoga at home? 1. Why is it not good for beginners to practice yoga at home?

Because a beginner has no foundation, it is difficult for him to practice his movements by consulting books and CDs. Even if some conditions are good, he can't see many places, such as his back.

Some movements are not done in place, and long-term practice may cause sprains or strains, and in severe cases, you will suffer from "yoga disease." Second, you are "lazy" because there is no supervision.

Practicing at home, some people usually feel tired after practicing, so they will relax themselves, such as taking a rest, or simply stopping to rest, so practicing yoga will not achieve any effect.

2. How long does it take to learn yoga and practice at home?

This depends on personal circumstances. Generally speaking, it takes about 2 years for students with good understanding and strong learning ability to master the essentials.

Third, people with basic knowledge of yoga will practice at home better?

It is best to set aside a fixed time to practice yoga every day. Because of work, it is almost impossible for many people to go to the club to practice yoga at a fixed time every day. In addition, most clubs have different daily courses, which makes it impossible for us to practice yoga every day.

In addition, there are some informal health problems in the clubhouse, such as the cleaning of yoga mats, which are not as clean as their own homes. Students with conditions had better practice at home.

Fourth, teach everyone how to practice yoga at home.

Group 1: Single Lotus Practice

Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep the meridians unobstructed.

Steps:

A, maintain a normal sitting posture, legs naturally straight. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground.

B. After the left leg slowly recovers, massage the knees and ankles with both hands.

C, change the right leg, press the left leg gently.

D, repeating the above actions for three to five times; Pay attention to leg press every time, and don't be too violent.

Group 2: Semi-tillage against the wall

"Plowing" can be called a posture of staying young forever in yoga. We can make use of the walls and wardrobes at home and turn some parts of our bodies upside down properly every day, which can make our legs more beautiful.

Steps:

A, put your hips near a wall.

Lean your legs against the wall.

C, the upper body naturally relax and lie on the ground for a period of time.

Tips:

1, be careful not to eat for one hour before and after practice; At the same time, avoid bathing for half an hour before and after practice.

2, when the action, pay attention to all the stretching should be kept in a moderate range, don't break through the limit range of the body, so as not to hurt yourself.

3. Breathe evenly. Everyone should breathe through the nose and keep it steady and slow.

Five, beginners practice yoga method:

1, insist. When I learn yoga for the first time, I feel that every movement of yoga is difficult to do and I often want to give up. At this time, you need to have a persistent belief. You must be sure that yoga will bring you a lot of gains and you must not give up.

2. Yoga is best practiced on an empty stomach. When people are full, the effect of practicing yoga is far less than that of practicing on an empty stomach.

3. The environment should be quiet and stable with good air circulation. Don't practice yoga poses on the open ground or uneven places, but spread a folded blanket on the flat ground to practice.

4. To practice yoga, the first thing to do is to get rid of your distractions, forget all the thoughts in your mind and do yoga wholeheartedly.

At this time, all your thoughts are suitable for yoga movements, not the outside world. This requires meditation before doing yoga, preferably guided meditation.

5. Do your best. For yoga, no one dares to say that their movements are standard, and no one can accuse others of nonstandard movements. Different people do the same action because of their different flexibility.

Know the limits of your body, don't force yourself to reach any point, just try your best to reach your limits. Over time, you will do better and better.

6. When practicing, your facial muscles, ears, eyes or breathing should not feel any uncomfortable pressure. If you feel stressed, you should stop at once.

7. In all asana exercises, you should only breathe through your nostrils, not through your mouth. Don't hold your breath when practicing asanas and keeping asanas.